The most important vitamins for the body provide it with the nutrients it needs

Maintaining health, physical activity, and mental well-being is of utmost importance. One of the most important ways to achieve this goal is to ensure that the body is provided with the essential nutrients it needs for daily functions effectively. Vitamins play a vital role in supporting the body’s health and enhancing its energy, contributing to maintaining the body’s functions properly and effectively. Vitamins vary in types and roles, but they all aim to achieve one common goal: promoting overall health. Here are the most important vitamins your body needs, whether you get them through supplements or by consuming foods rich in them.

The most important vitamins for the body

1- Vitamin A

• Since vitamin A is a fat-soluble vitamin, this means that the body can absorb and store it in tissues.
• There is no best time to take vitamin A; you can take it in the morning or in the evening, but make sure to take it with a meal rich in fats, as it is fat-soluble.
• Vitamin A is found in many dairy products, fruits, and vegetables with yellow or orange colors, such as cantaloupe, mango, and apricot.

What are the benefits of vitamin A?

• Strengthening bones.
• Reducing the risk of cancer.
• Improving blood flow to the heart.
• Contributing to the treatment of diabetes.
• Fighting aging and signs of aging.
• Improving acne treatment, thanks to its antibacterial properties.
• Slowing down oil production.
• Preventing clogged pores.
• Lightening dark spots on the skin.
• Preventing hair loss.
• Strengthening nails.

2- Vitamin B12

• Vitamin B12 is considered an essential nutrient that the body needs to support its health, playing an important role in preventing certain conditions such as anemia, osteoporosis, and eye diseases.
• You can take vitamin B12 in the morning due to its important role in metabolism and energy production. Although you can take it after a meal because it is a water-soluble vitamin, meaning the body can absorb it, it is preferable to take vitamin B12 on an empty stomach before breakfast. This helps stimulate your metabolism, meaning your body will be more capable of digesting breakfast properly so you can get the most nutrition from your first meal.
• In addition to taking vitamin B in supplement form, you can get it from many natural sources, including milk, cheese, eggs, seafood, tuna, salmon, oysters, bananas, watermelon, grapefruit, citrus fruits, spinach, kale, beets, avocados, potatoes, beans, peas, nuts, poultry, nuts, seeds, and soy milk.

What are the benefits of vitamin B12?

• Supporting important functions within the body such as immune functions, red blood cell formation, and energy production.
• Reducing the risk of strokes and heart attacks, as vitamin B12 plays a role in regulating homocysteine levels in the body, which can damage blood vessels.
• Enhancing and activating the functions of the nervous system and maintaining the health of nerve fibers.
• Strengthening memory and preventing Alzheimer’s disease, as well as promoting optic nerve health.
• Acting as an anti-inflammatory, as it significantly reduces and relieves pain, such as back and leg pain.
• Helping maintain bone health, as well as nail, hair, and skin health, as it helps in the production of red blood cells in the body.

3- Vitamin D

• Vitamin D helps our bodies absorb calcium, which is important for bone health. It is fat-soluble and activated by ultraviolet radiation.
• In addition to sunlight exposure, vitamin D can also be found in cod liver oil, fatty fish, fortified juices, milk, and cereals. These can be a healthy alternative when a person is not getting enough sunlight.
• The best time to take vitamin D is in the morning to reap all its benefits and feel energetic throughout the day. Taking vitamin D in the evening may lead to sleep disturbances as it affects the production of melatonin, the hormone responsible for sleep. Along with taking this type of vitamin in the morning, make sure to take it on a full stomach.

What are the benefits of vitamin D?

• Impact on immune cell function.
• Maintenance of nervous system functions.
• Strengthening and promoting bone health.
• Regulation of calcium and phosphorus levels in the blood.
• Enhancing strength and muscle mass.
• Treating burns and skin injuries.
• Treating stretch marks.
• Preventing skin damage and premature aging.
• Treating eczema and psoriasis.
• Achieving thick and strong hair.
• Reducing hair loss.
• Regulating the growth cycle of hair follicles.
• Regulating fat storage, especially abdominal fat.
• Addressing the effects of insulin resistance associated with overeating and weigh

4- Vitamin C

• Vitamin C is a water-soluble vitamin that contains antioxidants that promote the growth of healthy tissues.
• Vitamin C can be found in many fruits and vegetables such as peppers, guava, thyme, parsley, kiwi, broccoli, lemon, orange, and strawberry.
• You can take vitamin C at any time of the day, whether on an empty stomach or after a meal. If you have a stomach problem, of course, take it after a meal, as vitamin C is highly acidic. Make sure not to take this vitamin in the evening, as it causes insomnia, making it difficult for you to sleep. Also, it is considered a soluble vitamin, which means that the body can absorb it easily, but it does not store this type of vitamin, so you need to take vitamin C daily in doses prescribed by your doctor.

What are the benefits of vitamin C?

• Treatment and prevention of respiratory system problems.
• Balancing cholesterol levels in the body.
• Avoiding heart and artery problems.
• Lowering blood pressure and enhancing blood circulation in the body.
• Fighting the growth and renewal of cancer cells.
• Reducing the risk of catching colds.
• Strengthening the body’s immunity to fight seasonal viruses.
• Maintaining skin and tissue health.
• Strengthening bones and teeth.
• Delaying the appearance of aging signs and reducing the severity of wrinkles.
• Resisting skin sagging and providing skin softness.
• Treating dark spots and facial pigmentation.
• Enhancing skin freshness and radiance.
• Stimulating the skin to produce collagen, which promotes its youthfulness.
• Moisturizing the skin and combating dryness.
• Assisting pores in cleaning themselves and preventing dirt buildup.
• Treating cell inflammation and reducing the effects of facial scarring.
• Promoting nail growth and preventing breakage.

5- Vitamin K

• itamin K is a fat-soluble vitamin found in various organs such as the liver, brain, and heart.This component works to enhance blood circulation in the body, helping to treat many health and beauty problems.
• You can take vitamin K supplements at any time of the day, with a meal or a snack containing fats.
• In addition to taking vitamin K capsules, you can also find it in many foods such as kale, mustard greens, lettuce, spinach, broccoli, beef liver, pork chops, chicken, and others.

What are the benefits of vitamin K?

• Treatment of blood clotting problems.
• Strengthening bones.
• Improving memory in the elderly.
• Promoting heart health and reducing the risk of stroke.
• Maintaining lower blood pressure by preventing mineralization, where minerals accumulate in the arteries. This allows the heart to pump blood freely throughout the body.

6- Vitamin E

• Vitamin E is an important vitamin for organ function, especially since it contains antioxidant benefits that help maintain immune system strength, aid in blood vessel dilation, and prevent blood clots.
• The best time to take this vitamin is in the evening with dinner, or before bedtime, as it has antioxidant properties and a protective effect on the nerves. This provides many benefits for people who have difficulty sleeping and insomnia. On the other hand, it is usually recommended to take vitamin E with meals, as vitamin E supplements work best when taken with food, especially with a meal containing fats, as it is a fat-soluble vitamin and therefore needs fats to be better absorbed and to avoid stomach irritation.
• In addition to taking vitamin E as a dietary supplement, you can obtain it from these foods: broccoli, nuts, olive oil, sunflower oil, avocado, mango, tomatoes, red meat, salmon, shrimp, sweet red peppers, spinach, peanut butter, almonds, hazelnuts, and spinach.

What are the benefits of vitamin E?

• Protects against heart diseases.
• Reduces the risk of cancer.
• Helps protect the nervous system.
• Alleviates menstrual pain in women.
• Provides energy to the body.
• Protects the respiratory system from diseases.
• Effectively moisturizes the skin.
• Reduces signs of aging and skin stretch marks.
• Protects the skin from sun damage.
• Reduces skin swelling, redness, or any visible symptoms of skin sensitivity.
• Strengthens nails.
• Nourishes and strengthens hair.

7- Magnesium

• Magnesium is an essential mineral that the body needs abundantly to perform many of its functions properly. It is the fourth most abundant mineral in the body, and 50% of its presence in humans is in the bones.
• The best time to take magnesium supplements is in the evening before bedtime. This step helps calm your mood and nervous system, helping you sleep deeply. It is preferable to take this dietary supplement on a full stomach.
• In addition to taking magnesium supplements, the body can be naturally supplied with it through the daily consumption of many essential nutrients from foods and beverages such as turnips, spinach, apricots, bananas, avocados, peas, beans, chickpeas, soy, grains, milk and its derivatives, nuts such as almonds and cashews, and fish.

What are the benefits of magnesium?

• Supports restful sleep.
• Aids in mental relaxation.
• Helps relax tense and tight muscles.
• Supports bone health and aids in calcium absorption.
• Helps maintain heart health.
• Contributes to regulating blood sugar levels.
• Helps eliminate excess water retained in the body.
• Aids in energy metabolism and muscle function.
• Enhances the efficiency of metabolic processes, meaning more calories are burned in the body.

8-Iron Vitamin

• Iron is a key component of hemoglobin, a type of protein in red blood cells that carries oxygen from the lungs to all parts of the body. Without enough iron, your body can’t produce enough red blood cells to transport oxygen, leading to fatigue.
• The best time to take iron supplements is in the morning on an empty stomach to ensure good absorption. If you have a sensitive stomach, take it with a glass of lemon juice, as the vitamin C in it helps the body absorb iron better. Avoid dairy products when taking iron as they can negatively affect its absorption.
• In addition to taking iron supplements, you can naturally supply your body with iron by consuming a variety of essential nutrients from foods such as chicken, red meat, seafood, peanut butter, oats, spinach, and calcium.

What are the benefits of iron?

• Preventing hair loss.
• Assisting in the transport of oxygen to cells.
• Improving muscle functions.
• Preventing Alzheimer’s and dementia.
• Treating the problem of tingling in the legs and muscle cramps.
• Regulating body temperature.
• Treating anemia and iron deficiency.

9-Zinc

• Among the many important minerals for maintaining body functions, zinc tops the list. Although our bodies don’t need it in large quantities, a zinc deficiency can have many harmful effects. Zinc plays a crucial role in boosting the immune system and contributes significantly to the beauty and health of the skin and hair.
• The best time to take zinc supplements is at least an hour before or two hours after meals. However, if zinc supplements cause stomach upset, they can be taken with food, but consultation with a doctor is advisable.
• In addition to taking zinc supplements, you can obtain this mineral from zinc-rich foods such as oysters, beef, beans, chickpeas, yogurt, milk, and oats.

What are the benefits of zinc for the body?

• Boosting the immune system.
• Protecting against skin cancer.
• Stimulating specific immune cells.
• Reducing the risk of age-related diseases, such as pneumonia, infections, and macular degeneration.
• Reducing inflammation.
• Treating acne.
• Protecting the skin from fungi.
• Reducing hair loss.
• Fighting dandruff.